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WORKOUT BRIEFING

INTENSITY: Orange

INTENT: Play

INSPIRATION: Smile

PREP:
– 5m Flow (freestyle)
2 Rounds
– 15 Dimmel Deadlifts (with 15-40#)
Shoulder Blaster
And then…Sadist Circles (Timer)

Sadist Circles…10s each:
With thumbs up:
– Small forward
– Medium forward
– Large forward
– Large backwards
– Medium backwards
– Small backwards
Repeat with palms down, and again with thumbs down

I. Strength RFQ10

II. Endurance RFT15

  • 5 Pushups
  • 10 Step-Ups (with 15-30#)
  • 20 Skaters

III. Chassis Integrity